11 Dec Seated Thoracic Rotation
HOW: Get set up seated upright with your hands supported on your thighs. Begin the exercise by rotating your upper body side-to-side and repeat, listen to the video for tips and cues. As you rotate your body to the right, push your left shoulder...
11 Dec Seated Cat Cow
HOW: Get set up seated upright with your hands supported on your thighs. Begin the exercise by rounding your upper body and head/neck forward, letting your spine bend forward as your hands slide down your thighs. Reverse the motion to sit upright nice and...
11 Dec Prone Shoulder IR/ER Switch
HOW: Get set up on your stomach with one arm behind your low back and the other behind your head. Begin the exercise by squeezing your shoulder blades back and then lifting your hands off your back/head. Refer to the video for how the...
11 Dec Prone Shoulder Internal Rotation Lift Off
HOW: Get set up laying on your stomach with your hand resting behind your back in a comfortable position. Begin the exercise by squeezing your shoulder blade directly back. While maintaining this, lift your hand off your back for the time prescribed. Return your...
11 Dec Shoulder Hand Behind Back – PROM
HOW: On the side you want to work on reaching behind your back, hold a towel with your palm facing backwards. Hold the towel with your other hand and depending on your range of motion, you can have the towel positioned behind the waist...
05 Dec Neck Circle – Small
HOW: Begin the exercise by getting yourself set up in good posture sitting upright looking straight ahead. Then perform clockwise small neck circles, begin the movement by dropping your chin down, then lower your right ear down towards your shoulder, then turn your chin...
05 Dec Quadruped Neck Rotation – On Forearms, Chin Tuck
HOW: Begin the exercise by positioning yourself on your forearms and knees in a modified quadruped position, shoulders stacked over elbows and hips over knees. Perform a chin tuck and push-up plus maintain that head/neck/shoulder blade position the entire time. While keeping the chin...
05 Dec Quadruped Neck Rotation – Chin Tuck
HOW: Begin the exercise by positioning yourself on your hands and knees in a quadruped position, shoulders stacked over hands and hips over knees. Perform a chin tuck and push-up plus and maintain that head/neck/shoulder blade position the entire time. While keeping the chin...
05 Dec Neck Circle – Large
HOW: Begin the exercise by getting yourself set up in good posture sitting upright looking straight ahead. Then perform clockwise large neck circles, begin the movement by dropping your chin down, then lower your right ear down towards your shoulder, then turn your chin...
05 Dec Body On Neck Rotation – Step
HOW: You can be sitting or standing with this exercise, demonstrated is standing - just know you can get more body rotation in standing versus sitting. To perform the exercise, focus on keeping your head still looking straight ahead as you rotate the rest...
